Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Back Squat (4 x 6
@RPE 8-9)
4 sets, 6 reps
@RPE 8-9
Accessory
Bulgarian Split Squat (3 x 5/5
@RPE 8-9)
3 sets, 5 reps each side
@RPE 8-9
Rest 1-2 minutes
Barbell Romanian Deadlift (4 x 10
@RPE 8-9)
4 x 10
@RPE 8-9
Do not touch the floor
Goblet Squat (Heels Elevated
4 x 12-15)
4 sets, 12-15 reps
@RPE 8-9
Heels elevated and with a narrow stance. Adjust elevation to your preference. The higher, the more quad but also more stress on the knee. If youre knees arent 100%, keep the elevation low.
Option A: SUPERSET
Rest 1-2 minutes between superset.
OPTION B: Metcon
Metcon (Time)
50 Box Step-ups
50 Air Squats
50 Walking Lunges
50 Glute Bridges
50 (you choose one of the exercises aboveto repeat)
*At Zero and every 2 minutes, Run 100m